Sunday, January 22, 2012

Brussel Sprouts

These were a HIT last night with the little ones! They did not even hesitate. Usually anything with a leaf gets a turned up nose. But the 8 yr old dug in, so the 6 yr old followed. I am so happy to know that I can make these often and they will eat them happily!

Quick and Delicious Brussel Sprouts

Fresh Brussel Sprouts
Olive oil
Sea Salt
Ground Black Pepper
Garlic Powder
Italian Seasoning

Heat your non-stick frying pan on medium high heat.
Rinse brussel sprouts. Cut off the base of each sprout and remove any old or discolored leaves. Slice each brussel in half. Pour oil in pan. Add halved sprouts. Season to taste. Gently turn with a spatula while sauteeing 10-15 minutes, until lightyl browned and the center is slightly softened. They should still have that fresh vegetable crunch, but soft enough to chew comfortably.

I love the nutty flavor of this delicious and nutritiuos vegetable!

Brussel Sprouts are high in protein, accounting for 1/4 of their calories. Paired with a grain, it is a complete protein. What a great Vegan way to go!
Also high in Vitamins K, C, A, fiber, folacin, calcium, and potassium.

Veg & Fruit Muffins

You can make these delicious muffins in all sorts of ways...

Not the healthiest, but tasty - Opion 1: Add 1 cup shredded produce (carrots, zucchini, apples) to 1 box vanilla or chocolate cake mix. Add the oil and eggs and cook as directed.

Getting better, but still has lard and some other not so great things in it - Option 2: Add 3/4 cup juiced pulp of carrots and apples to 1 box jiffy corn bread meal. Replace the egg with 1/2 mashed ripe banana and add 1/2 cup applesauce. Add the milk, and bake for 20 mins.

Vegan, nutritious, unfortunately unable to stop at 1 -Option 3: Muffins from scratch, vegan, and no question as to what is in it:

Veg & Fruit Muffins

1 cup whole wheat flour
1 cup finely ground cornmeal (be sure it is free of un-natural additives)
2 tsp baking powder
1/4 tsp baking soda
1/2 tsp salt

3/4 cup coconut milk
1/4 cup water
1 tsp lemon juice
1/2 tsp vanilla
4 tbslp honey
1/2 cup applesauce
1/2 mashed banana

1/2 cup dried cranberries or other dried fruit
3/4 cup juice pulp from carrots and apple (beets are good too).
1/2 cup shredded zucchini

Preheat oven to 400 degrees.
Mix first 5 ingredients together. Mix next 7 ingredients together in a separate bowl. Combine the two mixtures. Add the fruit and vegetables and fold into mixture.
Fill greased muffin tins or muffin papers till almost full (these don't rise much). Bake for 15-25 mins. Done when peaks are golden brown. Let cool 5 mins prior to enjoying.

These make a great "dessert" for kids lunches.